[Hilly]

Don’t mention the type of diet you are running though.

Get the bloodwork done – explain to him you have been reading into diabetes due to a family member and started tracking your fasting blood sugar and are now worried.

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[Hilly]

I am due docs on Tuesday for bloods . any thing in particular i need testing ?

Everything he suggests once you explain the situation

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[Hilly]

Pull tonight.

Rope pull over – 2 work sets – up in Reps

Mag grip row – 2 work sets – up in weight

1 arm D handle HS pull down – 2 work sets – 1 rep from previous all time high.

1 arm standing D handle HS row – 2 work sets – up in weight

Standing HS upper back row – 1 work set up in weight , 1 set 4’s

Ez seated D handle rear delts – first set same reps , second set up in Reps

D handle standing cable shrug – up in weight

Great workout.

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[Hilly]

Depends. You never said what goal is lol

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[Hilly]

I would get bloods done

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[Hilly]

Should be a rest day today but im booked in with MOFO clinic 2moro afternoon and then down staying with Jordan for my regular social visit till Saturday so training back tonight.

4 days in a row training is going to kick my ass but such is life.

no increase really in weight yet, I will be taking a couple of pictures in the morning and doing my usual weight/BS/BP readings and then increasing food if there is no change.

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[Hilly]

Aaron Ellsworth wrote:

What’s your baseline/natural BP and RHR?

Baseline BP normally around 120/80, it seems only my systolic has risen. Normal RHR 55-65 so the resting readings not dropping below 75 on some days has raised alarm bells

So your Bp is totally fine then.
In terms of resting HR – are you training harder than before, gaining weight , eating more than normal etc.

All of these things will have an effect on resting heart rate. These readings would not worry me in the slightest.

Reducing 200mg test isn’t going to effect anything either in reality.

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[Hilly]

Hi guys been on keto for around 2 weeks now
200-220p 100-110f 30-40ish carbs from veggies etc
All going well feel great etc
Just worried about my blood glocuse level fasted is around 8.0 nmol
Why is it so high ?
Looking to transition back into carbs but worried due to the high glocuse levels?
Any ideas or inputs
Thanks

that is worryingly high. However you will now be in ketosis and your body is breaking down fat for energy which would explain possibly the elevated blood sugars. Im not overly experienced with how blood sugars change in regards to being in ketosis. Im sure you researched this as you are doing a keto diet and monitoring sugars.

What did the information say when you looked into it?

Are you taking any PED, growth hormone etc

Any other supplements?

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[Hilly]

Hey everybody. So with my work schedule i usually train around 6-6:30 pm. I try to focus my carb sources around training because I am trying to lean out a little bit. I usually do ground beef and rice about 1.5 hours pre workout, 25-50 g of carbs intra workout depending on the training day, and post workout is usually cream of rice and whey isolate. I was wondering if that would be enough to keep growing as well. Maybe i should add carbohydrates to breakfast the morning after training? by the way I am eating 5 meals a day, breakfast, 2 protein/veggie/fat meals, then pre workout meal, intra, and post. Any feedback much appreciated.

No one can answer this question for you bud. you just have to track the kcal and training and see.

If your strength is going up and the scale isn’t moving and your shape isn’t changing then I would add more food if you are wanting to gain muscle.

I would start by upping the pwo carbs till you are at circa 100-120g.

Then look to add some more intra workout or pre workout and then both.

You then have to judge how composition is changing and how your body is handling the increased carbs. if your happy with look then start adding carbs to other meals.

If you feel your at your max of fluffiness so to speak then maybe add more protein pre/post first and then some good fats earlier in the day.

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[Hilly]

But surely if you want it to be accurate you’ll weigh it cooked. What if the chicken breast is full of water.

This is how my train of thought goes.

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[Hilly]

Arms tonight and was a good session but I find these very boring.

I may look to split things up a touch. Maybe split quads and hams n pair them up with Bi n TRI

So it was

Ez stand bar – 6 x 12 with 1 minute rest
Reverse grip PD -as above
1 arm dB iso curl – 2 work sets
1 arm rope PD – 1 work set , 1 x 4’s
Flat bar cable curl – 1 work set , 1 set 4’s
OH rope – 2 work sets

Pinwheel curls – 2 work sets

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[Hilly]

I prefer cooked for the following reasons

easy to bulk cook and prepare meals.

Less variance in foods with them being pumped with water these days.

However when it comes to steak and fish I usually work on raw amounts purely as these are not things I generally bulk cook and easier to prepare raw.

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[Hilly]

I use 30g as a standard dose for myself and clients 99% of the time. Most of us don’t burn through enough stored glycogen to need much more than this and most people have ample already in there body from there normal diets.

I would rather most people eat there CHO pwo to create an additional thermo genic effect from the solid food to be chewed/digested and utilised.

Then once most are at a limit were they are struggling with food I will then add in carbs intra as this is an easy approach.

If your diet is set up in a carb backloading method or similar then more may be needed obviously.

Far to many people seem to want to drink expensive carb powders these days intra and then spend the day hungry lol

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[Hilly]

insulin timing is another important factor. you are absolutely right with your glycogen store argument but if we are using insulin pre and post workout and you are training hard, i don’t believe that you have to worry too much about your glycogen stores being full, esp. not if you are only using a couple of units pre and post. if you are using slin outside of your peri workout window as well, than you obviously have to be much more careful not to overdo things.

Ohh of course

But he asked why do people get fat so I explained this. Not how to avoid it.

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[Hilly]

This is were experience, knowledge and food timings come in to play.
It’s very individual to

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